Andy’s icon, Mr Attenborough
WU WOD
2 Rounds of
20 Dislocates
20 Around the body
10 OH Squats
10 High Hang Squat Snatch
WOD 1
In 25 Mins Complete:
7×1 Hang Power Snatch
*Use the heaviest weight you can for each set
WOD 2
12 Min Incremental Ladder of:
1 Ring Muscle Up +1 COMP +2
5 Air Squats +5
*Scale ring muscle ups to Box transitional MU
Additional Work
For time complete:
30-20-10
Deadlift @ 100/70 COMP 120/80
Hang power clean @ 70/45 COMP 80/60
*Goal is to finish under 10 mins.
*Be smart and break sets when needed, the round of 20s is what makes the workout
Barbell
20 x Front Squat/Strict Press/Sotts Press
(if you cannot Sotts press from the front then use BTN variant. If this is too much use a band – see barbell club video on FB)
FHT